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Project Rise Fitness Stapleton, Project Rise Fitness Denver – WOD

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Warm up – Squat and Shoulders (No Measure)

400m Run

2 Rounds

5 Squats+5 Jumping Squats

10 G2O w/ Plate

5 Runners Lunge + Pigeon Stretch

:20 Forearm stretch (hands flipped palms facing out on ground)

S1: Squat Clean (1 RM)

16 min EMOM squat clean

Focus: Fluid squat. no hitch

Min 0-6 technique

Min 6: 5 reps

Min 8: 5 reps

Min 10: 2 reps

Min 12: 1 rep

Min 14: 1 rep

Work up to a max. Must be squat to go up in weight.

—-Beginners do 5-10 reps at lighter weight each round—

S2: Sport – burpee penalty (Weight)

By the 4 min you must complete

400m run

20 box jumps 24/20″

10 power cleans

(If you don’t complete you have to do 100 burpees)

By the 8 min you must complete

400m run

20 box jumps 24/20″

10 power cleans

(If you don’t complete you have to do 75 burpees)

By the 12 min you must complete

400m run

20 box jumps 24/20″

10 power cleans

(If you don’t complete you have to do 50 burpees)

By the 16 min you must complete

400m run

20 box jumps 24/20″

10 power cleans

(If you don’t complete you have to do 25 burpees)

After each 4 minutes you will add weight to your PC. If you don’t complete in the time cap you must do the burpees and cannot continue on to the the other rounds.

RX+: add 30/20lbs

RX: add 20/15lbs

SP: add 10/5lbs

Score is the weight you start with.

If you don’t want to do the burpees choose a light weight :)

L1: L1-12min +6 min (Time)

12 min EMOM: (4 rounds)

min 1: 100 scissor kicks

min 2: 10-15 burpees

min 3: 1 min row 50 strokes per minute or higher

——At 12 min complete——

4 rounds

15 hip lift

20 bicycles

25 weighted jumping jax 5/2.5

6 week challenge: 8 burpees, 3 rounds on second part.

L2: Life-15min? (Time)

2 rounds for time

25 v ups

200 single unders

—–then—–

800m run or row

60 hip touches

50 box step ups 24/20″

40/30 cal assault

RX: as written

SP: 20/16″

AUX: AUX – banded shoulder (No Measure)

3 min banded shoulder stretch